- in Health
Want to stay fit but don’t have time to go to the gym? Walking can be of help. Doctors recommend that you do at least 30 minutes of walking every day to keep you fit and healthy. It can be subdivided into a 3-ten-minute walk or do the 30 minutes in one walking. But if your time permits you, you can do more than just a 30-minute walk.
Walking is like a natural remedy for your health. There is no need for you to pay for gym subscriptions or travel going to the gym. You can do it in a place that is convenient for you. For example, if it will take you 10 minutes to walk to the train station and another ten minutes from the train station to your office, you can do it going to your office and going back home, This will already give you a 40-minute walk per day.
All you need is a good pair of comfortable shoes and, of course, motivation and consistency.
Aside from being healthy, walking gives you numerous benefits, and we have outlined them below:
1. Burns Calories
Burning calories can depend on several factors: walking speed, distance, terrain, and your weight. Certain devices can help you measure the number of calories you have burned based on the distance you covered.
If you walk faster, it can stimulate your metabolism more, therefore, making you burn more calories. But it is still okay to walk at a pace you are comfortable with.
Burning calories can make you lose weight. With regular walking and proper diet, then it is more likely that you’ll improve your physical well-being as well.
2. Prevents Cardiovascular Diseases
Walking strengthens your heart. It can help you prevent heart diseases by up to 19 percent. This percentage can increase if you walk even longer distances.
Walking is a way of exercising your heart because walking is cardiovascular exercise. Regular walking means regular exercise for your heart.
This small amount of daily walking can pay off in the long run because we all know how crucial cardiovascular diseases are.
3. Helps Regulate Your Blood Sugar
People with diabetes are advised to take short walks every day as a form of exercise. It is best to do this after eating a meal. If you’re someone who has high sugar levels or knows someone who does, then make it a habit to walk at least 15 minutes after every meal.
Make this 15-minute walk part of your daily routine. If you are in your office, you can try to walk out of the building or go down the stairs. Being sedentary after each meal can result in different kinds of diseases.
4. Eases Joint Pains
Walking can help lubricate muscles that support your joints. When you walk, you stretch out and strengthen those muscles, therefore, decreasing the possibility of joint pains. It is true for joints in your knees and hips.
For people who have arthritis, walking can be a good exercise as it relieves the pain. It is advised that you walk 5 to 6 miles a week.
5. Strengthens the Immune System
Study shows that those who walk more often have a reduced risk of getting a cold or flu. This means that walking can help strengthen your immune system.
Compared to those who have a sedentary lifestyle, those who walk every day have 43% lesser sick days and has an improved respiratory tract health.
6. Boosts Your Energy
Walking can help you boost your energy because it increases oxygen flow all throughout your body. It can also help your body release cortisol, epinephrine, and norepinephrine – hormones that are responsible to increase your energy levels.
If you feel sleepy in the office during the mid-afternoon or any time of the day, you can do some walking instead of grabbing a cup of coffee.
7. Lifts Your mood
Walking is believed to be good for your mental well-being. Walking can help you calm your anxiety and improve your mood. When you walk, it can help you remove yourself from the toxic environment that’s causing your stress and can help you breathe.
If you feel like you need some space, go for a walk. The walking itself can lead you to more soothing experience, especially if you will walk through an area where you can find some interesting things.
8. Extends Your Life.
Research shows that walking can help you reduce the risk of death. Perhaps, this is because of the health benefits that walking gives you – both physically and mentally.
9. Tones Your Legs
Walking can help you tone your muscles in the legs, especially if you walk in an uphill area or go up through the stairs. When you walk on an inclined surface, your legs will need more strength, further developing your leg muscles.
10. Improves Your Digestion
Walking regularly can help you improve your bowel movements because you usually utilize your core and abdominal muscles.
11. Stimulates Your Creative Thinking
Walking helps you relax; therefore, helping you keep those creative juices flowing. The calmness and peace that you experience when walking can help you stimulate your mind.
That’s the reason why you are advised to take a walk every time you are experiencing a writer’s block.
Your 30-minute walk every day will come a long way. It’s these little things that can give you significant benefits in the future. What is nice about walking is that you can also incorporate it naturally in your daily activities.